GIANT SETS are a great way to crush an intense workout in under 30 minutes while also steadily increasing your Mind-Muscle Connection which can also help fix muscle imbalances! All you need for this workout is a bench, pair of dumbbells and a cable machine. But if you don’t have access to a cable machine you can switch out the high-to-low cable flys for DECLINE dumbbell flys.
If you would like to see more GIANT SET routines, be sure to smash that like button!
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In today’s article I’m coming back at you with another GIANT SETS workout, this time for CHEST! If you missed the last GIANT SETS workout for biceps, I will link to that article HERE.
Remember, the purpose of a GIANT SETS workout is to get you in and out of the gym in 30 minutes or less, utilizing 4 exercises to completely thrash the muscle group that you’re trying to grow. You do this by utilizing all three muscle building mechanisms – Mechanical Tension, Muscle Damage and Metabolic Stress.
But before we jump into the workout…The NEW MS APP IS FINALLY HERE!!! I do already have an Android app, and I wanted this new app to be an update on the old app, but it didn’t work out. So if you are on an Android and already have the old Android app, DELETE IT and download the new MUSCULARSTRENGTH APP!
If you’re on an iPhone, you won’t be able to find it in the App Store yet, but it should be available shortly. It’s just that the approval process takes longer for iPhone but it will be there soon! Now it’s time to train your chest to celebrate!
How The Giant Sets Work
In this workout you’re going to do 2 – 3 GIANT SETS of 4 exercises, resting only 1 – 3 minutes in-between each GIANT SET. Remember there are NO rest periods between the exercises, that’s why it’s called a GIANT SET.
Exercises one and two are going to focus more on overloading the chest and then with exercises three and four you’re going to go for more high volume. If you can, bring a bench over to a cable machine so that you can run through all 4 exercises as fast as possible. Don’t feel bad about bringing a bench over to a cable machine either, because you’re going to be done with your workout in 20 – 30 minutes anyway!
Exercise #1: Flat Dumbbell Bench Press (8 Reps)
For this movement I want you overloading as much as you possibly can. You’re going to be taking advantage of the main function of the chest which is pressing forward. Overload as much as possible, go all the way down and all the way up on every single repetition by working with full range of motion and complete 8 repetitions.
Exercise #2: Decline Push-Up (8 – 12 Reps)
As soon as you’ve done 8 repetitions of the flat dumbbell bench press, drop the dumbbells and hang off the side of the bench and do your decline push-ups. The goal here is to do 8 – 12 repetitions and remember with a decline push-up, the reason why you’re doing it is because it’s going to allow you to place a bit more emphasis on those upper chest muscle fibers. You’re also going to be fatiguing out your triceps and your delts.
Exercise #3: High-To-Low Cable Fly (20 Reps)
This is where you start getting into the higher volume portion of the workout. When you’re doing a high-to-low fly like this, that’s going to allow you to place a bit more emphasis on the muscle fibers in the lower part of your chest. Granted that yes, the entire chest is made up of just the pec major and pec minor (anatomically speaking there is no upper, middle or lower chest), but you can place emphasis in certain areas by changing the angle of the exercises that you’re doing. Make sure you maintain proper form for this exercise and don’t just flail your arms back and forth.
Exercise #4: Plate Press To Pull-Over (15 Reps)
This exercise is much more than just moving your hands up and bringing them over your head. You want to make sure you grab two plates that are light enough so that you can handle 15 repetitions, but also keep in mind that you’re going to be pushing your hands together as hard as you can. Pushing your hands together is going to light up your chest like you’ve never felt before. It’s going to give you such an incredible pump in your chest that you’re probably going to have a hard time completing all 15 repetitions.
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40 comments
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GIANT SETS are a great way to crush an intense workout in under 30 minutes while also steadily increasing your Mind-Muscle Connection which can also help fix muscle imbalances! All you need for this workout is a bench, pair of dumbbells and a cable machine. But if you don't have access to a cable machine you can switch out the high-to-low cable flys for DECLINE dumbbell flys. If you would like to see more GIANT SET routines, be sure to smash that like button!
Been looking for a nice chest workout. Tried this today. And oh boy…. I'm so done. I was able to do 3 sets, but the push ups were too much for me after the first set. So I only did 5 reps the following sets.
It was fun tho. And definetely brought me to my limits
Your videos are very helpful
Keep up the good work❤️❤️❤️
@scotthermanfitness what are some trap builders with only body weight movements? That’d make a good video.
cheat sets or giant sets? which is better?
good video ,just one question, when you did the pullover is it better to do it like you did or with you upper back sideways on the becnh
Is there an alternative I can do instead the the cable fly? The cable machines are almost always be used several people at my gym
Plz make a video on lower chest
Scott what you think about kangan water ?
this is so sweet, can we get one for back and one for biceps? thank you
GUYS…BEFORE WE GET STAAAAAAAAAATEDD
What is a giant set? It's utilizing weider's flush principal… by increasing blood volume to a muscle, it helps for growth!
You skip the part of how to do your cycles
Thank you Scott.
By the way you look very smart!
I'd only ever watched this guys videos from 5+ years ago and wow.. he has changed.. I prefer his old stuff
Good video.
A little thing you forgot to mention is this, make sure when your extending into the final angled back pull down to alternate between up and down oscillations to ensure a maximum gradient.
Why do you wear wrestling shoes to the gym
Hows it going? I am a novice lifter and i would like to find the best and effective workout routine. I onow nutrition is a main key. I was told to do full body routines and push pull legs. What is your opinion?
Hey scott..
If i had to implement a reverse grip bench press for maximum upper chest activation
What should i choose
Flat or incline
2:20 reckon that guy skips legs day?
This hurts so much. Back and bi giant set when!?
Short and to the point. Nice vid, man.
Hey Scott! This is brilliant and will be applying this soon!
Question: for the cable H to L, would you recommend a weight that is just light enough to give is that volume of 20 reps?
Thanks! Ps. I thank you for the forearm workout of this style you posted awhile back, It hurts and I love it!
That one vein popping at your neck can fuck the shit out of people
I love your accent it makes me believe you more
Plate press to pullover looks cool 😎
Great workout! It's just kind of hard to do it in January when the gym is so crowded. Eh.
Sorry man I mean some guys thinks you are better then Jeff… Jeff it's an athlete you more like the guy that goes to the gym and show off
I like this this routine but I don’t have access to a cable machine like the one you used, can I just do regular dumbbell flys as an alterntive
I'm trying to work out his Accent.It's a Mixture of American and Australian ☺
How many days a week can i do this workout?
Scott Herman the only real natural fitness YouTuber 😁
Been doing a ‘Chest Tri and Shoulder’ workout for quite a while now, and everyone who has found out about it has given me shit about how I can do all 3 muscle groups, I’m just glad you mentioned doing a ‘Chest tri and Shoulder’ workout at the end of your video, feeling less self conscious to whether I’m doing gym ‘right ‘ 😂
Hey my guy. My gym doesn't have cable fly. Is there a replacement that I can do instead? Cheers
Idk how u work out for so long and manage to be this weak and small no offense 😂
Scott I've been lifting for years now and you were one of the people that got me started and Learning what to do. The gym saved my life from depression and addiction so in a way you actually helped change my life. I'm more into powerlifting now but still stopped by to make sure you're still doing your thing. So I guess I should say thank you.
L.A. Fitness can spot those colors from a mile away. You should go hop in the pool and swim some laps. There pool is 20-25 yards so that is about 18 laps for a half mile and 36 and you have swam a mile!!
oh. I followed but felt the triceps workout more……my chest is really bad.
I’m trying to build a bigger chest, but I’m curious as to whether I should try this routine, or follow the “only two exercises you need for bigger chest” (incline dumbbell press and chest dip). Any thoughts? I’m about the same frame as you.
Upper chest gets no love?